Saturday 12/8:
  Ride: 12 miles for time 44:40; tough ride-feeling tired-welcome back to training.
  CF: 5x
           8 ohs 75#
           5 pull up
           3 burpee
Friday 12/7:
  CF: 3x
           strict press (5@62; 5@72; 5@82)
           rope climb
      5 r4t: 6:18  rx
        155# DL
        10 lateral burpee (over barbell)
  Run: wu: 1 mile. WO: 4x 3 min effort, 2 min walk.
Thursday 12/6:
   Swim: wu: 100 free, 100 mix with fins.  WO: 8x50 20' rest. cd: 100 back
Wednesday 12/5:
   CF: 4x
            Max rep bench press (85#)
            7 clean pulls (45#)
            20 hollow rocks
        3 r4t: 6:08 rx
           25 45# push press
           50 DU
Tuesday 12/4:
 Swim: 400m :( goggles weren't waterproof and were leaking so I called it a quick day in the pool.
 Bike: 5x (4 min speed, 3 min easy). 
Monday 12/3:
  CF: 5 rounds for max reps (ring dips & back Sqt 155#)
           5/5; 5/5; 5/5; 5/5
  Run: 4 miles (ran outside & over dressed) :(